The link between screen time and sleep

We take a closer look at the connection between screens and children’s sleep, as well as healthier bedtime routines.

In our modern world, screens are everywhere. From televisions and tablets to smartphones and game consoles, screens have become a central part of daily life – not just for adults, but for children too. While technology certainly has its place, many parents are starting to ask an important question – what impact is all this screen time having on our children’s sleep?

It’s a topic that has gained more attention in recent years, and rightly so. Sleep is one of the cornerstones of a child’s development, affecting everything from their mood and behaviour to their physical health and academic performance. Yet, many kids are struggling to get the rest they need – and screen time could be playing a bigger role than we realise.

Why sleep matters

Sleep isn’t just a chance for little ones to rest. It’s when their bodies grow, their brains process information and their emotional batteries recharge. Most children need anywhere from nine to twelve hours of sleep each night, depending on their age – but studies show that many aren’t reaching that target.

The consequences of poor sleep are more than just groggy mornings. Tired children are often more irritable, less focused and more prone to accidents or emotional outbursts. Over time, chronic sleep deprivation can actually lead to increased stress levels, weakened immunity and even struggles with memory and learning.

Lack of sleep also impacts their ability to regulate emotions and cope with everyday challenges, meaning small setbacks can quickly feel overwhelming. For school-aged children, this can affect friendships, classroom behaviour and even their motivation to learn. Simply put, well-rested children are generally happier, more resilient and better equipped to thrive.

In addition to these concerns, poor sleep habits in childhood can lead to long-term issues with sleep as adults. Developing a strong foundation now, including regular routines and reduced screen time before bed, can set your child up for lifelong healthy sleep behaviours. Prevention is always easier than correction.

The impact of screens

Most people realise there is some kind of relationship between screen time and sleep, but what is really happening when we allow children to watch screens in the evening?

Disrupted body clock

Screens emit something called blue light, which is known to interfere with the production of melatonin, the hormone that signals to our bodies that it’s time to sleep. Melatonin naturally rises in the evening, helping us wind down but when children use screens late into the evening, their melatonin levels are suppressed, making it harder for them to feel sleepy.

This is especially true if kids are watching something fast-paced or interactive, like video games or action-packed shows. The stimulation – both visual and mental – makes it tricky for their brains to switch off and settle down for the night.

No wind-down time

Before screens took over, bedtime often meant cuddles, a warm bath and a story. These rituals don’t just make children feel safe and secure – they also help their bodies transition into sleep mode. When screens take the place of these calming routines, children miss out on vital cues that it’s time to rest.

Emotional overstimulation

Whether it’s an intense video game or a dramatic storyline, what your child watches before bed can stir up big emotions and thoughts. Fear, excitement or even confusion can linger long after the screen is turned off, making it difficult for little minds to switch off.

Interrupted sleep

Some children keep their devices in bed with them, sneaking in a quick video or chat when they should be fast asleep. Even if they manage to doze off with a screen nearby, the risk of notifications, buzzing or lights flashing can disrupt their sleep cycle and prevent deep, restorative rest.

What you can do

If screen time is becoming a bedtime battle in your household, you’re certainly not alone. However, there are plenty of small but effective changes you can make to help your child get the rest they need.

Screen curfew

Experts recommend turning off all screens at least one hour before bedtime – two hours, if possible. This gives the brain a chance to wind down and allows melatonin levels to rise naturally. Aim to replace that screen time with more present, intentional activities like reading, puzzles or quiet play.

Screen-free bedrooms

Keeping screens out of the bedroom can help kids’ brains associate their sleep space with rest, not entertainment. If your child uses a screen for reading, consider switching to physical books in the evening or using a dedicated e-reader that doesn’t emit blue light.

Consistent bedtime routine

Routines are powerful. A predictable, soothing bedtime routine helps signal to your child that it’s time to relax. This might include a hot shower, brushing teeth, a cosy story and a few minutes of quiet chat about the day. Keeping bedtime consistent, even on weekends, supports a healthy sleep rhythm that will help their brain and body get the most efficient rest.

Set healthy habits

Children notice more than we think. If they see you scrolling through your phone in bed or watching late-night TV, they’re likely to find that normal and do the same. It’s much better to set an example by putting your own screens away in the evenings and prioritising restful activities. It will actually help you too!

Use technology wisely

Not all screen time is created equal. Educational programmes, creative games or video chats with family can all be valuable. However,  it’s all about timing and balance. So, use built-in parental controls or apps that limit screen usage automatically at certain times of day and be firm with the boundaries you put in place.

Creating a designated “screen-free” zone in the home – like the dining table or bedrooms – can further support better habits. These physical boundaries serve as daily reminders that not all spaces are meant for technology, helping your child separate play time from rest time.

A balanced approach

It’s easy to feel guilty as a parent when screen time creeps in – especially on long days or during school holidays – but the goal isn’t to eliminate screens entirely. Instead, it’s about finding a balance that supports your child’s development and doesn’t cost them their sleep.

By being more intentional with how and when screens are used, you can help your son or daughter maintain a healthy sleep routine – and that’s something every parent can feel good about.

Keeping perspective

Every child is different. Some may be more sensitive to screen exposure, while others seem less affected. The key is to observe how your own child responds and adjust your parenting accordingly. Are they falling asleep quickly, staying asleep through the night and waking up refreshed? Or are they struggling to settle, waking up groggy or showing signs of sleep deprivation when it comes to focus?

If you’re concerned, it’s always a good idea to speak with your doctor or a sleep specialist. They can help rule out other issues and guide you towards a plan that works for your family.

At the end of the day, we all want our children to thrive and sleep is a vital part of that journey. Even when it’s hard, know that by creating healthy boundaries around screen time, you’re giving your little one the best chance to rest, grow and wake up ready to take on the world.

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